Vitamins prevent diseases and are the building blocks for health. They are found in foods that are in their natural state. They are essential for normal metabolism, development and maintenance of tissues. Vitamin A,D, E & K are fat soluble which means that they can be absorbed into the fatty parts of the body easier.

 

 

VITAMIN A

 

RDI

  • 4,000 to 5,000 IU/day (International unit)

 

Functions of Vitamin A:

  • Improves night vision
  • Helps decrease age spots
  • Promotes healing and tissue growth
  • Helps with skin diseases

 

Others:

  • Vitamin A is fat soluble
  • There are two forms: retinol (animal sources) and carotene (plant and animal sources). Beta-carotene is the preferred form

 

 

Signs of Vitamin A deficiency:

 

  • Night blindness, rough dry skin, fatigue, loss of sense of smell, softening bones and blemishes

 

Sources of Vitamin A:

 

  • Milk,cheese, butter, green leafy vegetables, cabbages, carrots, red and yellow fruits and vegetables, fish liver oils    ( e.g. cod liver oil)

 

 

 

VITAMIN B : Consists of a group of vitamins comprising eight vitamins: B1,B2,B3,B5,B6,B12, Biotin & Folcin

 

Sources of Vitamin B: milk, yeast, wheat bran, germinated wheat, leafy vegetables, fresh vegetables and fruits, pulses, eggs, meat (especially liver) and fish.

 

VITAMIN B1  (Thiamine)

 

RDI

  • 1.0 to 1.5mg per day

 

Functions of Vitamin B1:

  • Beneficial to the nervous, muscular and cardiovascular systems
  • Improve mental attitude
  • Relieve postoperative pain (dental)
  • Helps treat Herpes Zoster
  • Helps convert carabohydrates into energy

 

Others:

  • Excessive sugar, alcohol or smoking can reduce Vitamin B1

 

Signs of Deficiency of Vitamin B1:

  • Appetite loss, easily fatigued, irritable, confusion, loss of memory, gastric distress, impaired CNS and cardiovascular problems

 

 

VITAMIN B2 (Riboflavin)

 

RDI

  • 1.2 to 1.7 mg per day

 

Functions of Vitamin B2:

  • Beneficial for skin, hair, nails, lips, tongue and vision
  • Helps breakdown carbohydrates, fats and proteins

 

 

Signs of Vitamin B2 Deficiency:

  • Cracks and sores in mouth or tongue
  • Burning and fatigued dilated pupils
  • Dizziness, trembling, vaginal itching, baldness and lack of stamina

 

 

 

VITAMIN B3 ( Niacin, Niacinamide)

 

Functions of Vitamin B3:

  • Beneficial for circulation and may reduce serum cholesterol
  • Essential for proper nervous system functions

 

Signs of Vitamin B3 Deficiency:

  • Fatigue, appetite loss, irritability, skin and muscular weakness, canker sores, tension, depression, recurrent headaches, and digestive abnormalities,
  • Caution: excessive sugars, starch and antibiotics can deplete Vitamin B3

 

 

VITAMIN B5 ( Panthothenic Acid)

 

Functions of Vitamin B5:

  • Beneficial to the nerves, skin and digestive tract

 

 

Signs of Vitamin B5 Deficiency:

  • Stomach and muscle cramps, chronic upper respiratory tract infections
  • Acid, baking soda and vinegar may deplete panthothenate

 

 

VITAMIN B6 ( Pyridoxine)

 

RDI – 1.6 to 2.0 mg daily

 

Functions of Vitamin B6:

 

  • Excreted within 8 hours and must be replenished regularly
  • Essential for red blood cell and antibody production
  • Required for Vitamin B12 absorption
  • Essential for normal muscular and nervous system function

 

Signs of Vitamin B6 Deficiency:

  • Low blood sugar, glucose tolerance, nervousness, depression, muscle cramps and weakness, with a possible loss of hair
  • Fasting can rapidly deplete Vitamin B6

 

 

VITAMIN B12 ( Cyanocobalamin)

 

RDI – 2 mcg daily

 

Function of Vitamin B12:

  • It is the only vitamin that contains mineral elements
  • It has better absorption if combined with calcium
  • It benefits the nervous and circulatory systems

 

Signs of Vitamin B12 Deficiency:

  • The sign of d efficiency may not appear for 5 years
  • Weak or sore legs and arms, nervousness, and neuritis, muscular coordination difficulties
  • Laxatives can deplete Vitamin B12

 

 

BIOTIN ( Coenzyme R or Vitamin H)

 

RDI – 100 to 300 mcg daily

 

Functions of Biotin:

  • It contains sulfur and is essential for the metabolism of fat and protein
  • Raw eggs prevent the absorption of biotin
  • It is beneficial to the nervous system

 

Sign of Biotin Deficiency:

  • Dermatitis, depression, sleeplessness, baldness and loss of appetite.

 

 

 

VITAMIN C ( Ascorbic Acid)

 

RDI – 60 mg daily

 

Functions of Vitamin C:

  • Beneficial for collagen, skin and the structural system
  • Beneficial in forming red blood cell and fighting bacterial infections
  • Promotes tissue repair
  • Prevent scurvy
  • Most Vitamin C is excreted within 3 hours.

 

Signs of Vitamin C Deficiency:

  • Anemia, bleeding gums, shortness of breath, low resistance to infections, tendency to bruise easily and slow to heal
  • Baking soda, excess water, stress and sulfa drugs can deplete the body of biotin.

 

Sources of Vitamin C:

  • Sweet sour fruits, tomatoes, watermelons, pears, cabbages, pineapples, potatoes and green leaf vegetables.

 

 

CHOLINE

 

Functions of Choline:

  • Is present in all living cells
  • Is a fat emulsifier and member of the B complex vitamins
  • Is beneficial for the liver, kidney, gallbladder, and may prevent the accumulation of fat in the liver
  • Help in nerve transmission

 

Signs of Choline deficiency:

  • Fatty liver and kidney and bleeding stomach ulcders
  • Low protein may be associated with a choline deficiency.

 

 

VITAMIN D ( Sunshine Vitamin)

 

RDI – 200 to 400 IU or 5 to 10mcg daily

 

Functions of Vitamin D:

  • It is a fat soluble and acquired through sunlight or diet
  • Essential for bone formation by contributing to calcium and phosphorous absorption
  • Beneficial for teeth, bones and the nervous system

 

Signs of Vitamin D Deficiency:

  • Poor calcium absorption, high phosphorous content in kidneys, poor bone and teeth structure

 

Sources of Vitamin D:

  • Sunlight is the best source, milk, eggs and some fish liver oils.

 

 

VITAMIN E ( Tocopherol)

 

RDI – 8 to 10 IU daily

 

Functions of Vitamin E:

  • Beneficial as an anticoagulant, vasodilator, anti-oxidant, and protects tissues and cells
  • Beneficial in preventing scar formation and promotes strong capillary walls

 

Signs of Vitamin E Deficiency:

  • Muscular problems, abnormal fat deposits
  • Chlorine and mineral oil can deplete Vitamin E

 

Sources Of Vitamin E:

  • Milk, germinated wheat, green leafy vegetables, vegetable oils, nuts and eggs

 

FOLIC ACID

 

Functions of Folic Acid:

  • May prevent neural tube defects in the developing fetus
  • Beneficial in the utilization of proteins
  • Essential in the formation of red blood cells and nucleic acid which required for cell growth and reproduction

 

Signs Of Folic Acid deficiency:

  • Anemia, grey hair, gastrointestinal disorders and poor growth patterns

 

 

INOSITOL

 

Functions of Inositol:

  • Inositol protects the heart, liver and kidneys
  • Participates in fat metabolism
  • May reduce cholesterol and prevent hardening of the arteries
  • Vital for hair growth, and brain cell nutrition

 

Signs of Inositol Deficiency:

  • Constipation, eczema, eye trouble, high blood cholesterol, and hair loss
  • Caffeine reduces inositol levels

 

 

 

VITAMIN K

 

RDI – 65 to 80 mcg daily

 

Functions of Vitamin K:

  • It is fat soluble
  • Essential in the formation of prothrombin a chemical that clots blood

 

Signs of Vitamin K Deficiency:

  • Excessive bleeding, celieac diseas and colitis.

 

Sources of Vitamin K:

  • Wheat bran, green leafy vegetables, tomatoes, cauliflower, soyabean oil, vegetable oil and livers of animals